- When: 01/02/2020
- QIC: Abu
- Pax: Abu, Candy Cane, Chimichanga, NoIDeer, Rafiki, Scotty Moe, Spinal Tap (RESPECT), The Closed Hand
Warm Up
Good Mornings (an essential exercise for mastering long cycle movements with kettlebells)
Squats (discussed keeping glutes under you, essential for dead movements with kettlebells, different from the hip hinge movement like in a good morning.
90/90 Hip Openers
The Thang
10 reps IC for each
Long Cycle (LC) Movements: KB starts in hike position (in front of feet) and doesn’t touch the ground until prescribed rep count is over.
Focus: Hip Hinge, core engaged, flat back, KB close to sac (not a squat), more hips less arms
Russian Swing
Punch Swing
Bent Arm Swing
American Swing
Clean
High Pull
Snatch
Dead Movements: KB starts on ground in line with feet for each rep.
Focus: stacked position, glutes under you, chest up, tension in arm before pulling so you don’t lose any power
Clean
Rack Squat
Press (or push press or jerk)
High Pull
Snatch
The Ultimate KB Exercise: measures strength, stability, mobility
Focus: let the KB start the movement to help get you to your elbow, keep arms in alignment, strong wrist (not limp), look up
Turkish Get Up
Prayer Requests: Rafiki’s mother, The Closed Hand’s job search, thankful for the PAX that showed up this morning
Announcements: Cousin IT has the Q at #BlastOff, Stern has the Q at #FirstAid, Gazelle has the Q at #TheOvalOffice, Noonan has the Q at #WestSideStory, Aquaman has the Q at #BoydLeeBeatdown, Rafiki has the Q at #TheCommons
Moleskin: I am thankful for Chimichanga tapping me to lead this form school and for Candy Cane for getting me on the schedule. Kettlebells are a great tool to improve functional strength, power, stability, mobility, and cardiorespiratory fitness, which are things everyone can benefit from. We have a lot of runners in ENC that could greatly benefit from them. I’m not saying you need to sling around a 60#, but cross training can improve imbalances and decrease your chances of getting hurt or injured. However, learning how to use them correctly is key. Chimichanga shared that he was doing swings incorrectly, which is what kept him away. If you are wanting to get into KBs but feel like you don’t know enough about them, reach out to me or another experienced PAX and we’ll get you right.